NAME
Ythan Yoga-Janet Ollason		 DATE
27 June 2005		 DAY/TIME
Monday 1400-1530		 TERM 2
Spring
VENUE
Kirk Centre Ellon		 LEVEL
Beginners		 SESSION (x of y)
10 of 10
TEACHING METHODS
Instruction
Demonstration
Do with me		 TEACHING AIDS
Mats & Blocks
Supports/cushions
Straps
Wall
AIM / THEME Recap: yoga = self-realisation, eight limbs = the path, asana = link between inner & outer or mind & body To revisit Practices of yoga covered in the eight limbs, noticing ways of encouraging self development
To focus on limbers and postures that still the mind & reveal the true self, culminating in own choices from kneeling sun salutation
INTENDED LEARNING OUTCOMES (Objectives)
  1. Understand that eight limbs of yoga leads to self realisation
  2. Practice vinyasas and asanas helping to reveal the real self, culminating in extended kneeling sun salutation sequence
  3. Practice postures and counter postures throughout the lesson, including graceful transitions
  4. Understand and be able to practice the savitri breath to calm the mind using ratios 2:1:2:1 and simple hand mudra
METHODS OF ASSESSMENT
Observation		 METHODS OF EVALUATION
Feedback during and after class
NOTES / COMMENTS
CENTERING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana & settle, relax, withdraw 1400 Relax body & mind
Centre awareness		 Modify for postural probs Relax feet, hands, chin
Semi supine– normal breathing Breath awareness
Saturation breathing – full breath Energise for action Avoid hyperventilation Slow & deep, then sit
LIMBERS (20m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy or thunderbolt
  • Hug & caress
  • Place hands under arm pits
 1410 Limber starting centred & spreading out to whole body Comfortable upright position Gentle kneading & palming
Eye &/or Neck exercises
  • Circle eyes & focus
  • Head to 6 positions
  • Head rotates
 Slow & smooth movement Eyes closed


Then open eyes
Shoulder exercises
  • Lift one, then both
  • Circle with arms down
  • Fingers on shoulders & circle
 Slow & smooth movement involving more & more of body
Arm & hand rotates at shoulder & bent arm swings forward & back
     		 Let hands follow arm rotates Then squat & stand
Stand, clasp hands behind & raise & do backward bends & side bends Shoulder & spine limbers
Legs apart, knees bent/straight
  • Upper body rotates
  • Twist alternate hand to foot
 Stretch legs
Circle both directions
Arms horizontal

Body is opened up now
ASANAS (40m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Dandasana
  • Fold arms under bent knees
  • Forward bend hands on shins/feet
 1430 Thigh touches abdomen
Straight legs & arms		 Sit on block I am straight & upright
I have an inner life
I rest in quietness
Maricyasana open twist
  • Bend knee, foot beside other knee
  • Raise arm above bent knee palm to inside of straight leg
  • Other arm swings behind heel of hand to floor finger pointing away
 Breathe in & lift
Breathe out & lean
Twist using arms as levers
Look back, side, front		 Sit on block I face the past, present & future
Dandasana to Wedge
  • Lean back on straight arms
  • Lift seat to form straight line
 Open chest
Arms strong		 Weak wrists: stay seated I lift myself up
Boat straight arms & legs parallel Balance I value balance
Squat & balance with arms forwards Begin to stand Close to earth & nature
Tadasana & Namaste raise arms Stand & breathe I reach up get strength
Triangle
  • In: step & position feet
  • In: raise arms to horizontal
  • In: lift, Out: tilt arms
 Use block for lower hand if prefer
Body, mind, spirit acting in unison, harmony, stability
Standing wide leg dog & twist
  • Legs apart feet parallel
  • Fold forward with straight back
  • Place palms on floor
  • Walk hands to left & right
  • One hand on floor other raised
 1450 Hands below shoulders
Look left & right
Twist spine, look up		 Use block for hand(s)
I feel strong & stable

Four points of contact
} Inverted: another way
}    of seeing things
Uttansana rag doll
  • Curl & uncurl, hands on thighs
 Relax, move slowly BP eye ear do not hold I release, let go
Thunderbolt Choose sequence Describe sun salutation
Kneeling sun salutation with up dog
  • Child
  • In: Salute, arms above head
  • Out: Swan, shoulders down
  • In: Cat, chest out head & tail up
  • Out: Down dog, shoulders down
  • In: Cobra or Up dog, legs strong
  • Out: Down dog
  • In: Cat
  • Out: Swan
  • In: Salute
  • Rest in Child
 Flowing sequence

Try with eyes closed

Get into rhythm (ecstacy)		 Do what you want from the sequence – it’s your choice for your own development

Chance to practice alone

Child to salute & down is acceptable sequence		 } From darkness I rise
} into light

I am flexible like a cat

Gut feel, intuition belly contacts earth

I am in control (of my choice & my body)
Child Counter for shoulders BP eye ear just rest I feel peaceful
Squeeze curls, rotate knees Massage back Counter posture
BREATHING (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Easy
  • Savitri breath to calm mind
 1510 Ratio 2:1:2:1 Sit on pad Join thumb & first finger
RELAXATION (10m) TIME PURPOSE / BENEFITS PRECAUTIONS COMMENTS
Savasana 1520 Relax Use supports if needed Feet, hands, chin
Marmasthanini nerve zones
  • Feel the whole area
  • Make space comforatble
 Tense & relax & Take awareness to space occupied by -
Feet, shins, knees, thighs; Abdomen, solar plexus, upper chest, spine; Hands, forearms, upper arms, throat; Back of head, jaws, eyes, scalp